Tag Archives: Finisher Workouts

The burpee is the Ultimate Metabolic Bodyweight Exercise. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well.
A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.
I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective.
Use Finishers no more than twice a week after your combat sport training session, workout or cardio.
MMA Burpee Workout Finisher
10 Exercise Finisher Circuit – 10 Minutes
Perform each exercise for 45 seconds of work followed by 15 seconds rest and repeat for 10 full intervals.
Exercise List
1. Side-to-Side Step Over one Legged Burpees – MMA Burpees
2. Med Ball Explosive Push Up Burpees – Thai Burpees
3. Wrestler Plyo Lunge Burpees – Wrestler Burpees
4. Terminators – BJJ Burpees
5. Bunny Hop Sprawls – Grapplers Burpees

MOUNTAIN CLIMBER FINISHER CIRCUIT – CLIMB OF DEATH
Finisher is a 3-10 minute high intensity circuit you can perform after your main training session to drain last bit of energy in your tank and maximize fat burning.
MOUNTAIN CLIMBER FINISHERUse this circuit at the end of your main training session. Perform each exercise for 60 seconds of work on after the other with no rest in between. Workout takes 5 minutes and targets your chest, core and cardio!
Exercise ListMountain Climbers Everest Climbers One Arm Climbers left One arm Climbers Right Cross Body Climbers

ARM BLASTER FINISHER – BUILD BIG ARMS FAST!
Great 4 minute finisher to end off a training session or to help bring up lagging body parts. Perform each exercise for 60 seconds one after the other with no rest in between.
Make sure you kneel on the ground during the workout and ensure your core is tight, shoulders are back and body is upright. Kneeling forces your core to engage.
Use light manageable weight. DO NOT PUT DOWN THE DUMBBELLS
You can do this Finisher one arm at a time, while kneeling for 60 seconds of work each exercise. (The Finisher will take 8 Minutes). Using single-arm, while kneeling will activate the oblique’s more, as they have to engage to keep your body straight and upright.
Exercises 1. Dumbbell Triceps Extensions 2. Dumbbell Shoulder Press 3. Dumbbell Hammer Curls 4. Dumbbell Man Maker Curls